Monthly Archives: March 2015

3/20/2015 WOD

Warm up – Sally, air squats   12 Minute AMRAP 24 Double unders 12 KB swings 55/35#  6 Toes 2 Bar/Hanging Knee raises

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3/19/2015 WOD

Warm up 3 Rounds 1st Minute – 8-12 Dips 2nd Minute – 12 Air Squats 3rd Minute – 25 Double Unders 4th Minute – 10 Strict Shoulder presses 45/35#   4 Rounds for time 21 SDHP 95/65# 15 Lateral Jumps … Continue reading

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03/18/2015 WOD

Warm-up/Skill – Split Jerks EMOM x 7 minutes 1 Split jerk – Just footwork – no bar 1 Split jerk – PVC 1 Split jerk – with barbell and weight, keep weight low and work on form   5 Rounds … Continue reading

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03/17/2015 WOD

Warm up: (10 Minute time cap) 2 Rounds of 500 M Row 25 Walking lunges 20 Tin Soldiers 20 Arm Circles   3 Rounds For Time 400 M Run 20 Pullups 20 Pushups 20 Sit-ups 20 Squats Elements WOD 10 … Continue reading

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03/16/2015 WOD

Strength – Every 2 Minutes for 20 Minutes (10 Sets) Complete 1 Squat Snatch, start out at 50% of your 1RM and add weight every 2 minutes as long as your form is good. Once you form starts to get … Continue reading

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3/13/2015 WOD

For time 1000 M Row 100 double unders 1 mile run

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3/12/2015 WOD

Warm up – group warm up For time 7 rounds 10 wallballs 20/14# 10 ab mat sit-ups  5 burpees Elements WOD 10-8-6-4-2 power cleans 30-24-18-12-6 single Unders 10-8-6-4-2 T2B / knee raises

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